Self-myofascial Release (SMR) Foam Roller Tips For Maximum Results

Self-myofascial Release

Self Improvement Series

SMR (Self-Myofascial Release) is considered to be a stretching technique that enhances muscle recovery, improves the body’s flexibility and inhibits overactive muscles. This unique technique has become popular with time as people continue to understand its benefits. Moreover, SMR is not only meant for senior citizens and those who are suffering from joint issues, but it is a technique for those who wish to achieve maximum physical fitness.

What You Should Know About SMR Before Starting

Elite athletes usually use SMR foam rollers, but that does not mean that you cannot use them. Henceforth, you also need to acknowledge the fact that for you to reap the benefit of this incredible technique, it is necessary that you carry out each workout properly for positive results. There are some tools that you can use to do SMR such as handheld rollers, medicine balls, and even assistive devices. However, what makes foam rollers special is that they vary in surface structure, temperature modification, and even density.

SMR focuses on fascial systems of the body as well the neural system caused by various factors such as dysfunctional movement and poor posture. This technique used to be common treatment for patients who required tissue mobility in the body. The therapist would use a low load to create movement around the sliding surface on the body. Even though this took a long period to achieve maximum results, the healing was permanent.

The introduction of foam rollers has made it easy for the therapist to achieve maximum release that is required. However, it is essential that you learn and understand how to use foam rollers. It is also important that you acknowledge some of the exercise done using foam rollers and ways to position your body while conducting these exercises.

Tips On How To Start

Before you start foam rolling activity, it is advisable that you avoid certain exercises search as dynamic stretching and any other activity of similar nature. That is because foam rolling allows the tissue ability to lengthen when conducting stretching exercises. Furthermore, foam rolling exercises are for tissues that are overactive.

That means an assessment process should be conducted before the activity starts. This will make it easy for you identify the parts of your body that need rolling so that you can add pressure to these section. An assessment can only be carried out by a trained professional or by a professional therapist. You also need to understand that you can enjoy doing foam rolling activity on your own once you have been guided on how to conduct the exercises. That means you do not necessarily have to continue visiting the therapist for a foam rolling session.

Even though foam rolling might seem like a great exercise for everyone, not everybody has the privilege of enjoying foam rollers. Those who have organ failure issues, heart failure and those who have kidney failure problem cannot use foam rollers. Other groups of people who are advised to avoid foam rolling activity are those who have skin conditions or contagious and also those who have bleeding disorders.

If you are fit to start foam rolling activity, it is advisable that you acknowledge different exercises done using foam rollers. Below are some of the exercises that beginners start with before becoming familiar with other challenging routines.


Calves are the first exercise that you are introduced to as a beginner. What you need to do is to find a flat surface where you can place the foam roller. Make sure it is under your mid-calf while the legs are crossed together. After you have achieved this position, you need to roll the calf area so that you can identify the tender spot for your body. Once you have identified this sport, hold for approximately ninety seconds to reduce the discomfort. This exercise is normally done by athletes and those who wear a shoe that have elevated heels.


Adductors exercise is considered to be the easiest exercise when it comes to using foam rollers. What you are required to do is lie down on a flat surface facing the floor and place either your right thigh or the left thigh on the foam roller abducted and flexed. Once you are on this position, start rolling the inner thigh on the foam roller slowly to identify the tender sport. Do this on both sides and once you have identified the tender spot, hold still for about thirty to ninety-second to reduce the discomfort.


This exercise is for those who need to find tender spots around the posterior hip. What you need to place the foam roller on a flat surface, a site on top of it while one leg is crossed over the other. Lean on the declined side of the hip and roll this section of the body on the foam roller to identify the tender spot. After identifying the tender spot, again hold for ninety-second until the discomfort is gone. Do ths on the other side of the hip and follow the same instructions.

SMR foam rollers are easy to find. However, they vary in size structure and even weight. Therefore, it is advisable you research on the best type of foam rollers available in the market so that you can get the best quality. Dr. Cramer, here at Eagle Cramer Chiropractic in Eagle Idaho, can help guide you on the one that fits your needs best. Once you have acquired the perfect piece for you, search for a training expert to help you start on any of these exercises. Later on you can exercise alone without assistance.